15 miles. This is one demanding workout! Weather was 59 degrees, light rain, and a breezy from the Northwest. I ran in a long sleeve shirt, shorts, water bottle belt, and a clip-on light. It called for 3 x 3 miles at goal marathon pace, with 2 mi warmup & 2 mi cooldown. One mile … Continue reading A big midweek run
5 mi. Today was a track workout. Our weather was good with a cool breeze coming out of the east. I did a slow warmup on Grandiflora Ave, my right side hip and glute area was not feeling right - too tight and slight soreness until I was warmed up. It felt good while running, … Continue reading Five and tree quarters
5mi. I honestly feel that I have given into the "quality" aspect of my runs for the past 4 months. Better awareness of foot striking, keeping a high cadence, staying up front vs. chatting more and drifting into a slower pack. Today I did well, some 1000m runs and short 200s. 1 mi warmup jog … Continue reading Getting it slowly
5mi. John woke up early to run the track with me. It was still and calm when we arrived. We noticed no breeze or cool areas near the wooded side of the tracks. Steve Monks led the workout today, it was so humid, no breezes anywhere on the track. Here;s what he organized for us... … Continue reading Dawn and the thick air
4mi. I told Erica, who is enjoying a brief low week of training, that this may be the last time I miss the after-workout cooldown. John graduates from high school next week and I'll have the extra time to stay and jog around the track. Paul joked about how many girls showed up at the … Continue reading Get back 2 it.
5mi. Track workout, first one of the year and having missed the last two, first one in almost a month for me. I can't seem to stay focused on how many meters of running we do, although I think I have it all tracked carefully. Today was an example of how I must hoave goofed … Continue reading Can you count?
5mi. So when we get more people to show up at track, we get that sneaky surprise of a mile-for-time? I haven't been a regular prior to IM Zurich, so I didn't know when the last mile dash was. I shouldn't complain, it is a fantastic measuring stick as to how you're progressing. Some do … Continue reading Sneaky, but maybe not.
4mi. When I pulled into the parking lot and saw our group gathering near the cars, I knew there was something new brewing. Apparently the work to paint the stripes on the track was happening today, and the Benjamin School hired a gal to sit in a car to make sure none of the Thursday … Continue reading Breezy and stripes
16 mi./11 mi. I did an early 10 miles from TRS store to PGA & back, then a 10.5 mile store to inlet run. Suzanne and Adrienne were looking to complete 7 one mile repeats. I wasn't seriously considering that until Walter said he was interested in doing that. We started north of Marcinski Rd and … Continue reading Really, the last run of the year.
4 mi No cooldown today, my right ankle, injured, treated, iced often, doesn't need much more on my first track play back. Very good to see many people for the first time in two months. This is what I slowly followed for intervals...1 mi warmup.300m w/100m recovery 300m w/100m recovery 300m w/100m recovery 400m w/200m recovery 500m w/100m recovery 500m … Continue reading It wasn’t zippy but it counts.